8 Mediterranean Diet Foods to Stock Up on in January

U.S. News & World Report has ranked the Mediterranean diet as the No. 1 diet for eight consecutive years. Not only did it score the best results for a holistic diet, it also took the top spot for managing diabetes, fatty liver disease, high cholesterol, supporting gut health and mental health, and was said to be the easiest to implement. It also received the highest rating.

This popular diet focuses on plant-based foods such as whole grains, fruits, vegetables, legumes, nuts, seeds, olive oil, herbs, and spices. Fish is included several times a week, as are other proteins such as meat, poultry, eggs, and dairy products, but they are not prioritized as much as seafood. Limit refined grains and added sugars.

If, like many people, you’re looking to update your health goals for the new year, it may be worth giving a Mediterranean-inspired diet a try. Incorporating more fruits, vegetables, whole grains, and fish into your daily routine, even without completely overhauling your entire eating pattern (which is probably not practical to do overnight) can provide real health benefits. In this article, learn 8 Mediterranean diet foods that nutritionists recommend stocking up on in January.

canned beans

After speaking with more than a dozen nutritionists for this article, legumes were by far the most frequently recommended food. Legumes include beans, chickpeas, and lentils.

“Beans are the best source of protein in the Mediterranean diet and are an easy way to add plant-based protein and fiber to your diet,” he says. Ann Dunahee MS, RDNAuthor of mediterranean diet cookbook for two people. It’s a great way to get your iron intake even if you’re reducing your meat intake.

Thanks to their dietary fiber, resistant starch, protein, and micronutrients, “legumes have several health benefits, including stabilizing blood sugar levels, optimizing heart health by lowering cholesterol, and supporting gut health.” There are benefits,” he says. Dr. Simran Malhotra, DipABLM, CHWC.

Sarah Nash, MS, RD, LDNadds, “Lentils are great for soups and salads because they cook quickly, while canned chickpeas are versatile for adding to grain bowls or roasting for a crunchy snack.” Masu. Need some inspiration? Try this slow cooker lentil, carrot, and potato soup or crispy chickpea grain bowl with lemon vinaigrette.

artichoke

Artichokes are rich in prebiotic fiber, which acts as food for good bacteria in your intestines. Additionally, it is an excellent source of vitamins and minerals such as magnesium, potassium, vitamin C, iron, copper, and manganese.

You don’t have to go through the process of preparing fresh artichokes to reap the benefits of this vegetable. “Frozen or canned artichokes make a convenient and easy source of fiber to add to pasta dishes, grain bowls, and even protein dishes,” he says. Meggie Connelly MS, RDN, LDN.

canned sardines

Buying canned fish makes it super easy to incorporate fish into your week, whether it’s for snacks, lunches, or dinners. Fatty fish, such as canned sardines, are especially beneficial because they are rich in omega-3 fatty acids and calcium. “Omega-3 fatty acids can help reduce inflammation and improve immune system function, heart health, skin health, and brain health.” Gina Jones MS, RDN, LDN.

“Sardines are not only a lean protein source and rich in omega-3s, but they also provide 38% of the calcium we need and a whopping 70% of the vitamin D we need each day in just one serving. You can ingest it.” Mandy Enright MS, RDN, RYT.

Plus, canned sardines are incredibly versatile. “You can make delicious sardine cakes or use it in sardine salads, just like tuna, but with all the benefits of sardines,” he says. Jessica Wilson, MS, RD. You can also make your Greek salad even more delicious by adding sardines.

frozen vegetables

If you can’t use up fresh vegetables before they spoil or your budget is too high, buy frozen ones. “Stocking up on frozen vegetables makes it easy to make side dishes,” says Jones. Just because it’s frozen doesn’t mean it’s less nutritious. It is also a good source of dietary fiber, vitamin K, vitamin C, and iron. Eating leafy greens like spinach and kale regularly can lower your risk of heart disease, certain types of cancer, osteoporosis, and digestive disorders. It is also beneficial in managing diabetes.

Although you can’t make salads with frozen vegetables, you can use them in a variety of meals, such as slow-cooker Mediterranean stew, savory spinach soup, and white beans, spinach, and sun-dried tomatoes with lemon and one-pot orzo. can. Feta.

kefir

The Mediterranean diet includes dairy products. The first dairy products that come to mind may be Greek yogurt or feta cheese (these are also great options), but don’t overlook kefir. This is a fermented milk product that can be enjoyed like drinking yogurt.

“Kefir is rich in probiotics that enrich the beneficial bacteria that make up your gut microbiome,” explains Danahy. Research shows that kefir can also improve blood pressure, inflammation, and fasting blood sugar levels in people with metabolic disorders. It is also a source of high quality protein. Danahy suggests using it in smoothies, salad dressings, or as a topping on oatmeal.

nuts

Nuts are one of the most nutritious and versatile foods you can have in your pantry, making it worth incorporating your favorite variety into your daily life.

“Nuts provide fiber, healthy fats, protein, and antioxidants. For example, Brazil nuts support thyroid health, and walnuts contain omega-3s, which support brain health and reduce inflammation.” ,” says Jones. Eating more nuts is associated with a lower risk of heart disease, cancer, high blood pressure, and all-cause mortality.

You can eat it on its own or add it to oatmeal, yogurt, or salads. Or, for an omega-3-rich dinner, try walnut and rosemary-crusted salmon.

olive oil

You can’t talk about the Mediterranean diet without talking about olive oil. In fact, it sits at the bottom of the Mediterranean dietary pyramid as a central source of fat in every meal.

“Olive oil is rich in monounsaturated fats, which are healthy fats, and antioxidants, which help absorb fat-soluble vitamins and reduce inflammation,” says Jones. In fact, a 2022 study found that Journal of the American College of Cardiology Eating just 1 1/2 tablespoons (1 1/2 teaspoons) of olive oil per day lowers your risk of death from cardiovascular disease by 19%, your risk of death from cancer by 17%, and your risk of death from neurodegenerative diseases by 29%. % was found to decrease. disease.

tomato

Whether you prefer fresh, jarred, canned, or boxed tomatoes, it’s worth having tomatoes on hand. “Tomatoes are rich in nutrients and antioxidants, including vitamins A and C. Tomatoes are essential as a base for sauces, soups and pasta, providing rich flavor and anti-inflammatory benefits,” says Jones. says Mr.

Tomatoes, both raw and cooked, are a popular food in the Mediterranean. Research has shown that eating tomatoes can help prevent chronic diseases such as cardiovascular disease and cancer, as they are rich in antioxidants. Fun fact: Olive oil may enhance the absorption of lycopene, a major antioxidant found in tomatoes.. To speed up this absorption, try this quinoa salad with feta cheese, olives, and tomatoes.

conclusion

Changing your diet for health doesn’t have to mean overhauling your entire diet overnight. By stocking up on some Mediterranean diet foods, you can get more nutrition each day. Nuts are a great snack, canned beans are a great base for a quick lunch, and olive oil can be used in almost any meal.